You’ve built the foundation in Phase 1 and developed strength in Phase 2, now it’s time to grow. Phase 3 of NASM’s Optimum Performance Training (OPT™) Model is all about muscular development, also known as hypertrophy training. Whether your client wants to look stronger, feel more confident, or build muscle for performance, this phase delivers big results. In this blog, we’ll break down exactly what hypertrophy training is, how it fits into the OPT™ model, and how you can apply it to your fitness programs.
What Is the NASM OPT™ Model?
The NASM OPT™ Model is a structured training system designed to help people progress safely and effectively through five stages: Stabilization Endurance, Strength Endurance, Hypertrophy, Maximal Strength, and Power. Each phase has a purpose. Phase 3—Hypertrophy—is all about increasing lean muscle mass and helping clients take their strength and aesthetics to the next level.
Why the Hypertrophy Phase Matters?
This phase is perfect for clients who want to build visible muscle, break through training plateaus, or support fat loss goals. By increasing muscle size, the body burns more calories at rest, improves body composition, and enhances overall physical capacity. It’s ideal for bodybuilders, athletes, and everyday clients looking to change how they look and feel.
Phase 3 Explained: Muscular Development Training Hypertrophy training focuses on lifting moderate to heavy weights with controlled volume and intensity. The key here is creating enough stimulus to promote muscle growth without overtraining. The typical rep range is 6–12 reps, using multiple sets and moderate rest.
Goals of this phase:
- Increase muscle fiber size (hypertrophy)
- Build metabolic efficiency
- Improve muscular endurance and strength
- Support fat loss by boosting lean mass
How Phase 3 Helps Clients Grow Stronger?
This phase isn’t just about aesthetics. Building muscle helps improve bone density, joint stability, posture, and long-term functional strength. It helps clients feel stronger and more capable in daily life while supporting other goals like performance or injury prevention.
Clients love this phase because:
- They see noticeable muscle definition
- Workouts feel intense and empowering
- Progress becomes more visible on the scale and in the mirror
Common Exercises in Hypertrophy Training You’ll see a mix of compound and isolation exercises with an emphasis on form and volume. Here are a few examples:
- Barbell bench press
- Dumbbell lunges
- Lat pulldown
- Cable triceps pushdown
- Leg press
- Machine chest fly Each workout typically includes 3–5 sets per exercise, focusing on the targeted muscle group with consistent overload.
Training Variables for Phase 3: How It Works
- Reps: 6–12Sets: 3–5 per exercise
- Tempo: Moderate to slow for time under tension
- Rest: 30–90 seconds
- Frequency: 3–6x per week depending on goal This structure helps stimulate hypertrophy while allowing enough recovery between sets.
Why Canadian Trainers Should Use the OPT™ Model?
As a certified personal trainer in Canada, using the OPT™ Model helps you deliver clear, progressive programming for every client. From beginners to seasoned lifters, the structure of Phase 3 makes it easy to track progress and adjust for individual needs. It also helps trainers explain the “why” behind each phase, building client trust and boosting results.
NASM + NPTA: Partnered for Your Growth Through NPTA, Canada’s official NASM partner, you can learn the entire OPT™ Model inside the Certified Personal Trainer program. You'll get practical tools, real-world coaching skills, and expert guidance to deliver results your clients will rave about.
Want to sharpen your programming even more? Pair the CPT with a Corrective Exercise Specialization or Performance Enhancement Specialization to level up your coaching.
Build Your Career with the NASM CPT Certification NPTA’s NASM CPT is recognized across Canada and backed by science. It teaches you how to apply every phase of the OPT™ Model with confidence, from stabilization to power. With flexible online learning, mentorship, and a strong support network, NPTA helps you succeed every step of the way.
Ready to Coach Smarter? Get Certified with NPTA Don’t just guess your way through programming, learn the system that works. Start your journey with NPTA and join a growing community of fitness professionals across Canada. Explore our certification programs and begin your path to becoming a stronger, smarter coach.
READ MORE BLOGS:
- Phase 1: Stabilization Endurance
- Phase 2: Strength Endurance
- How to Become a Certified Personal Trainer
- Transform Your Passion for Fitness into a Career with NASM Certifications
- Everything You Need to Know Before Choosing the Best Personal Training Certification in Canada
- Personal Trainer Certification Exam Info
